45g protein
1 meal
Strength By Fitness Recipes
The Original High-protein, Oat Bowl.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
This is Strength By Fitness original breakfast bowl. Oatmeal + seeds, soy milk, and pea protein powder makes for a quick, and easy, barebones meal rich in nutrients and a high-SPC range.
Study and learn from our ingredients, and their volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
This recipe is taken straight from our first Strength By Fitness Food Book STYRKA, Volume One.
Ingredients
Apple with skin. Roughly 80 calories per apple ( size dependent )
Rolled oats 40 grams, 150 calories.
Enriched soy milk, 2dl, 35 calories.
Pumpkin seed, 10g, 57 calories.
Pea unflavored protein powder, 28g, 100 calories.
Chia seeds, time-released 6g, 30 calories.
Flax seeds, grounded, 6g, 30 calories.
cook, prep & plan
Just another high-protein oat bowl. Easy to make, yet loaded with health promoting fiber, protein and healthy, plant-based micronutrients, fats and quality carbs.
As always, soak oats and chia seeds for 20 minutes, or overnight if you do not have room for that 20 minute procedure in the morning.
Grind the flax seeds in a food processor, or manually grind them. So that your body can actually absorb the nutrients of those flax seeds in a proper way.
Add it all in a bowl. And mix until satisfied.
What do you do if the consistency is too thick but you do not want to add more soy milk for whatever reason ( such as sticking within your energy balance or food budget ).
In that case safe, clean tap water is the final addition, unsweetened water ranks extremely high in SPC with no nutritional content. So it will allow you to dilute the consistency according to your preferences without adding any further nutrients.
Easy as pie.
Enjoy
nutrients
- Protein 45g
- Total Carbohydrates 48g
- Whole Plant-Based Carbohydrates 47g
- Fiber 13g
- Added Sugar 0g
- Fat 15g
- Energy Intake 506 Calories
- Satiety Range 41 to 50
the coach perspective
If this rolled oats, high protein meal provides you with more or less satiety compared to our high protein breakfast pancakes, or any other high-SPC oat bowl or breakfast meal the outcome is that the meal with higher satiety that lasts for a longer period of time will make your healthy fit journey easier.
But that doesn’t make either meal option bad, they are both nutritionally rich, healthy, high-protein meals with a good amount of nutrients and fiber.
But I might prefer one and you might prefer the other, and personal preferences also matter.
Just make sure that you are choosing between nothing but high-quality, healthy fit friendly high-SPC meals with a large amount of protein, high satiety, and whole plant-based fiber-rich nutrients.
Once this is your food reality you adjust portion size and amount of daily meals and snacks so your nutritional intake provides you with the progression in health, fitness, and body composition that you need.
The last two paragraphs are the real life-long food-related habit magic.
Satiety Range
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 – 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
the core pillar of high-protein & satiety in a easy to understand way.
high protein + nutritional completeness makes for a much healthier you
Cited study.
1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)
2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness
3. Global food deficiency in billions of people.
4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09
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TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.
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The real issue with animal-based high-protein food choices is not about your individual health, nor is nutritional deficits. Assuming that you are in fact eating a healthy, nutritionally complete high-protein, high-satiety diet.
The issue is the planetary impact and indirect harm to all human beings.
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